Walk this way

It?s easy ? and free ? to boost your health and fitness!

By Anonymous

Tuesday, March 31, 2009

Celebs such as Jennifer Aniston, Mel B, Natalie Imbruglia and Dannii Minogue have all been spotted striding out. Regular, brisk walking will not only improve your level of fitness but it will also increase your mental alertness and emotional well-being too. And best of all, it couldn’t be cheaper or easier!TAKE A HIKE

Power walking fans include Natalie Imbruglia

Most people take around 4,500 steps per day, but research suggests we should be aiming for 10,000 steps per day. Walking briskly works almost every part of your body, and studies show that if you walk a minimum of four times a week at a pace that increases the heart rate at least 45 minutes each time, you can lose up to 18lb in a year without changing your diet.WALK THE WALK Walking can improve your cardiovascular fitness, providing your heart and lungs with a good workout and thereby reducing the risk of heart attack.

Elle Macpherson also keeps active with walking

It can also help reduce the build-up of ‘bad’ LDL cholesterol in the blood which can clog up the artery walls. Not only that, but it will strengthen your bones, boost your circulation and speed up the metabolism so you burn more calories. Plus your body will be more efficient at absorbing nutrients from food. Walking can also reduce stress levels and help you to sleep better.WALKING TALL

Make sure you stay hydrated

Good posture and foot placement as you walk will prevent injury and discomfort, so make sure you get it right. As you walk, imagine a string in the top of your head that’s pulled towards the sky. This will keep your back straight and your chest open for optimal breathing. Pull in your abs to support your lower back and tighten your buttocks. Walk as though your legs start at the waist and extend your legs from the hips. Land on your heel then transfer the weight down the outside of the sole to the ball of the foot. Really use your toes to push off from. Avoid lifting your other foot until the big toe on your ‘forward’ foot has landed. Keep your elbow at 90 degrees by your side, only bring the hands as far as your chest and move the arms like a pendulum. Make sure you stretch before and after you walk and drink plenty of water.HOT-STEPPING STARS Victoria Wood, Amanda Burton, Kate Garraway, Lorraine Kelly and Nell McAndrew have all powerwalked for charity by completing the London Moonwalk Marathon in their bras to raise money for breast cancer charity Walk The Walk. Christy Turlington says: ‘I trek in the Hollywood Hills for an hour every morning. Walking strengthens my leg muscles and I also swing my arms to tone my upper body.’ __BREAK6__ Julia Carling says: ‘Having always had dogs, I’ve gone out walking. It’s a great way to stay fit and also it’s the perfect way to take time out.’BUILD UP GRADUALLY Your aim should be to gradually increase your speed as you walk, and the length of your stride should feel comfortable and not a strain. Walk one mile as fast as you comfortably can. Gradually progress, adding miles as you feel ready. A pedometer may prove useful. __BREAK7__ Aim to walk at least three times a week. Work towards walking at a rate of about 4.5-5 miles per hour.BEST FOOT FORWARD The new ASICS walking collection, headed up by the GEL Kayano Walker, £80, (www.asics.co.uk/walking) is a firm favourite with Nell McAndrew, who is fronting the ASICS Walk Your Way campaign to get more people out walking their way to fitness this summer. ‘I love to get out walking,’ she says. ‘It helps keep you fit and can easily be slotted into your day. The only thing you need is a good pair of trainers. 'The ASICS range is really comfortable and supportive in the heel and the ball of the foot, which is very important.’